September 2017

Skill WOD

10-12 Strict Pull ups
10-12  Strict Ring Dips
3 Rounds

WOD

2 Alt 1 Arm DB Snatch
2 Burpees
10 min AMRAP
**Add two reps to each movement after every round**
 
Ex.
2 Snatches
2 Burpees
4 Snatches
4 Burpees
6 Snatches
6 Burpees…
 
Score = total number of reps
Coaching tip: This is the same skill WOD we hit last Wednesday. This work should take you at least 12 minutes to complete – take your time on each movement and use the most difficult progression you can for the most amount of reps possible, and then scale down further if you need to. For example if you can only get 4 strict pull ups, do 4 strict and then complete the remaining 8 reps doing negatives, ring rows, or seated pull ups. Take your time working through this, hit the full range of motion on these movements, and rest between your rounds for 1-2 minutes.
She’s strong and flexible! Candace giving us some mobility goals to work towards.